by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the February 2002 issue of Runner Triathlete News. To get the full scoop on running alternatives, pick up a copy of the February issue of Runner Triathlete News.

The hour run. Whether you're a novice or veteran, 60 minutes of running counts as a solid workout.

However, as the February installment of RTN's Beginners Beat points out, the "same old, same old" approach to running can eventually zap you of the desire to get up and go. A training schedule needs to be fresh and full of a variety.

The next time you embark on that hour run, throw a wrinkle in it by using pickups or short bursts of fast running. The best part about this workout is that there are no rules. If you're not feeling that smooth, you might choose to only pick up the pace for a minute or so a few different times.

But, if you're feeling up to it, challenge yourself to log 10 pickups within the hour. Space them out, so you're doing five during each 30-minute half of the run. A couple of the pickups might last just 30 seconds, but you're really moving at a near all-out sprint. Another burst might be just a bit faster than your base pace, but it'll last five minutes.

Be sure to allow for some easy jogging between pickups. The idea is always keep moving. Remember, this is a continuous run.

Have fun with it. Get creative. I guarantee two things: 1) The hour will go by very quickly, and 2) Your legs will know that this wasn't the usual hour run. It can be a very demanding session.

Be sure to follow this workout with an easy day or day of rest.